Tuesday WOD – 050118

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!! Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow. 6TH ANNUAL EASTOVER FARM KIDS CAMP! EARLY BIRD PRICING ENDS MAY 1ST: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness A1. Suitcase Carry: 4×200’ A2. L-Sit: 4×0:30-0:40 B. AMRAP 20 400m Row
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Monday WOD – 043018

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!! Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow. 6TH ANNUAL EASTOVER FARM KIDS CAMP! EARLY BIRD PRICING ENDS MAY 1ST: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness A1. Deadlift @11X0: 5×5 across, HTLT A2. HK SA KB Press @21X2:
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Jeff

Saturday WOD – 042818

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!! Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow. 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness PARTNER AMRAP 25 400m Run, each, at the same time 1000m Row, split 50
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Friday WOD – 042718

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!! Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow. 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness A1. Front Squat @32X0: 6×2 A2. SA Ring Row @30X2: 6×6 B. AMRAP 10
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Connie

Thursday WOD – 042618

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!! Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow. 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness A1. Pallof Press: 4×10/side A2. Ring Body Saw: 4×10 A3. High Knee Teapot: 4×10/side
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Sherri

Wednesday WOD – 042518

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!! Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow. 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness A. Farmers Carry: 4×150’ B. 30 minutes @ a 60 min pace 2:00 Bike
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Casey

Tuesday WOD – 042418

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!! Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow. 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness A1. DB RDL @30X0: 4×10 A2. BTN Press @20X1: 4×8 B. For time: 1000m
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We'll miss you, Rosie!

Monday WOD – 042318

KIDS & TEENS SPRING SESSION STARTS TODAY AT 4:30PM!! Registration still open: http://whalingcitycrossfit.com/kids-teens-cf/ MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!! Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow. 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness A1.
-> Continue reading Monday WOD – 042318

Luisa

Saturday WOD – 042118

KIDS & TEENS SPRING SESSION STARTS APR 23RD! Registration now open: http://whalingcitycrossfit.com/kids-teens-cf/ 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness PARTNER AMRAP 25 400m Run, each, at the same time 50 Burpees 25 Ring Rows Fitness PARTNER AMRAP 25 400m Run, each, at the same time 50
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Nikki

Friday WOD – 042018

KIDS & TEENS SPRING SESSION STARTS APR 23RD! Registration now open: http://whalingcitycrossfit.com/kids-teens-cf/ 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness A1. Deadlift @11X0: 5×5 across A2. HK SA KB Press @21X2: 5×8 B. For time: 36-30-24-18 RKBS 53/35 18-15-12-9 DB PP 35/20 Fitness A1. Deadlift @11X0: 4×9
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